Food that May Cause Heart Burn and How to Prevent it?

Living in a fast-paced society, it’s important to pay attention to what we eat, as the food we eat can have a significant impact on our health. As the old Chinese saying goes, "A loose tongue may cause a lot of trouble, illness enters by the mouth," reminding us “Mind what you eat!”.  In Malaysia, is known for its diverse culinary scene, and offers a wide range of delicious options for Malaysians and visitors alike. We are Malaysian and are the foodies, you can see those restaurants with good fame, people are attacked them and crowded their place! 

However, it's crucial to be aware of certain foods that may cause heartburn, leading to discomfort and potential health.

During stressful working periods, I tend to seek solace in food. Stress triggers the release of hormones that can lead to cravings for high-fat or sugary comfort foods. Over time, indulging in such choices can contribute to heartburn and other complications. Let me list down the foods that cause acid reflux:

a) Fried Food or Fast Food: Foods like French fries and hamburgers, often deep-fried or high in unhealthy fats, can contribute to acid reflux. Their greasy nature can slow down digestion and increase the risk of acid reflux.

b) Pizza with Processed Cheese: While pizza is a beloved food worldwide, its combination of acidic tomato sauce and processed cheese can be problematic for individuals which cause heartburn.

c) Snacks - Potato Chips: Crunchy and addictive, potato chips are a popular snack. However, they are often fried in unhealthy oils and seasoned with additives that can trigger heartburn.

d) Chili Powder/Curry Powder: Spicy foods, such as those seasoned with chili or curry powder, are notorious for causing heartburn. The capsaicin present in these spices can irritate the esophagus and lead to discomfort.

e) Fatty Meats: Fatty meats like bacon and grilled pork belly are not only high in unhealthy fats but also take longer to digest. This delay in digestion can contribute to acid reflux and heartburn.

f) Tomatoes: Although tomatoes offer various health benefits, they are highly acidic. Eating them in excess or on an empty stomach can lead to heartburn.

g) Citrus Fruits: Citrus fruits, such as oranges and grapefruits, are acidic and can trigger heartburn in some individuals. Moderation is key when including these fruits in your diet.

h) Chocolate: Indulging in chocolate treats may provide temporary comfort, but chocolate contains both caffeine and theobromine, which can relax the esophageal sphincter, allowing stomach acid to flow back up and cause heartburn.

i) Bakery Pastries: Doughnuts, cakes, and other sweet treats from bakeries are not only loaded with sugar but are high in unhealthy fats. Consuming them regularly can contribute to heartburn and other health issues.

Regularly indulging in these foods can not only lead to discomfort but also increase the risk of complications such as high blood pressure, diabetes, heart disease, and many more. It is important to adopt a conscious approach to eating involving being mindful of portion sizes, making healthier choices whenever possible, and treating indulgences as occasional treats rather than everyday fixes. 

Prevention is always the best approach. We will discuss how diet changes can help prevent GERD or heartburn from occurring in the first place.

1. Avoid trigger foods

Certain foods are known to trigger GERD symptoms, including spicy foods, acidic foods, and fatty foods. Avoiding these foods or reducing their intake can help prevent GERD. Some examples of acidic foods to avoid include citrus fruits, tomatoes, and vinegar. Spicy foods like peppers and hot sauce can also trigger GERD symptoms. Fatty foods, such as fried foods, high-fat meats, and full-fat dairy products, can slow down digestion and increase the risk of GERD. Instead, opt for lean protein sources, whole grains, and low-fat dairy products [source: https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn]

2. Eat smaller, more frequent meals

Eating large meals can increase pressure in the stomach, forcing stomach contents back up into the esophagus. Eating smaller, more frequent meals can help prevent this from happening. Aim for three to four small meals throughout the day instead of one or two large meals [source: https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication]

3. Avoid eating close to bedtime

Eating close to bedtime can increase the risk of GERD symptoms, as lying down can make it easier for stomach contents to flow back up into the esophagus. To prevent this, avoid eating for at least three hours before bedtime[source: https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication].

4. Stay hydrated with water

Drinking enough water can help prevent GERD symptoms by diluting stomach acid and reducing the risk of acid reflux. However, it's important to avoid carbonated beverages, including sparkling water, as these can increase the risk of GERD symptoms [source: https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication].

5. Limit caffeine and alcohol

Caffeine and alcohol can both increase the risk of GERD symptoms. Caffeine relaxes the lower esophageal sphincter, the muscle that separates the stomach from the esophagus, making it easier for stomach contents to flow back up into the esophagus. Alcohol can also relax the lower esophageal sphincter, and it can increase the production of stomach acid, making GERD symptoms worse. To prevent GERD, limit your intake of caffeine and alcohol [source: https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn].

6. Lose weight 

Being overweight or obese can increase the risk of GERD symptoms. Losing weight can help prevent GERD by reducing pressure on the stomach and esophagus. A healthy diet and regular exercise can help with weight loss and may reduce the risk of GERD [source: https://www.health.harvard.edu/blog/five-lifestyle-factors-that-can-help-prevent-gastroesophageal-reflux-disease-202105122454].

Making diet changes can play a significant role in preventing GERD. To hope for better, discipline is the key👍.